Ran over to the West Lafayette High School track, did some strides and stretching for a 2.55 mile warm up. Then 10 x 400M on the track at mile to 2 mile+ pace with 1:45 recovery jog. Wasn't sure how this would go since I have never done 400s. Pretty fun though. Tried to aim for 90 (+,-) a few seconds. 89.4, 92.14, 91.34, 95.03, 92.22, 95.35, 93.94, 92.29, 94.04, 88.65. Average was 92.43. 3 mile cool down.

Great LT workout today. 3 x 2 miles at 10k pace or a few seconds faster with 3:00 minute recovery. 2.25 mile warm up into the workout in the Courtland area. (13:31, 13:35, 13:31) Effort was high at times, but that was the point. The end of the workout felt pretty much like the end of a 10k race. 2.3 mile cool down with a water stop. 11.2 miles total.

1 Stride @ HMGP to just below, then 2 strides at VO2 max pace to 95%. Fast strides felt great. Can't wait to find another 5k, but finding them around here is far and few.

Rest tomorrow. Pre-race routine run Saturday. Weather for Sunday looks great; much better than the heat in Indiana. Course is flat and I should be able to run with some folks up front (just in the very front) to push my pace a bit. Spent some time on the course before, so I'm thinking:

Not happy about the course being so short, but we can put this down as one solid 13 mile tempo. Pushed it a bit, but it worked out just fine. The pace on my watch would give me a time of 1:31:07ish, so it would have been a PR of 2:32 or so. 11th overall and 3rd in age group, which is also a good thing.

Checked out some bike trails a few friends had mention. Never knew they were there. They are basically technical mountain bike trails, so nothing of any distance. Pretty fun running down into ravines though. Not my kind of trail running (yet) - 5.3 miles, averaged 9:20